Indoor cycling is an intense cardiovascular workout. If you peek in the door of an indoor cycling class, you may notice some differences between this type of workout and your traditional group exercise dance classes. The lights are turned off or dimmed, the music is loud, fans work overtime and sweat drips off the smiling faces of cyclists. With a few modifications to your workout while you are pregnant, this land-based exercise can help you stay fit during pregnancy.
Cardiovascular
Because indoor cycling is a cardiovascular exercise, your heart and breathing rates increase as your system pumps oxygen-filled blood throughout your body to your working muscles. The American Council on Exercise, or ACE, and the American Congress of Obstetricians and Gynecologists, or ACOG, recommend 30 minutes of daily cardiovascular exercise. If you are new to exercise, ACOG suggests beginning with five or 10 minutes before increasing your time. Adapt your indoor cycling workout to what feels comfortable to you, and know that your comfort level will differ from day to day. Listen to your body and cycle for the duration that leaves you with more energy.
Heart Rate
The weight you gain during pregnancy prompts your heart to work harder as it adjusts to exercise with additional weight. Indoor cycling is beneficial because it is a non-impact exercise and does not require you to support the entire weight of your body during the workout. Exercise at a moderate intensity, which should allow you to carry on a conversation while cycling.
Cooling
During pregnancy, your body temperature is slightly elevated. When you add exercise to your daily routine, your temperature increases even more. Many indoor cycling classes are held in small exercise rooms with limited ventilation. If this is true for your class, choose a bike that is nearest to a fan so you receive the cooling benefits of the air circulation. Also, drink water throughout the class to cool your body internally and keep your muscles hydrated. If you begin to feel overheated, slow down your cycle speed. If that does not make you feel cooler, you may need to remove yourself from the class.
Benefits
In addition to improving your cardiovascular system, indoor cycling can help reduce your risk of gestational diabetes and high blood pressure. According to "Sports Medicine," participating in 4.7 hours a week of cycling at a moderate to high intensity can lower your risk for these pregnancy complications. Speak with your doctor regarding the best workout program for you.
References
- American Council on Exercise: Exercise and Pregnancy
- Indoor Cycle Instructor: What Do I Need to Know About Exercise During Pregnancy?; Melissa Marotta; May 2011
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- "Sports Medicine": Exercise Guidelines in Pregnancy: New Perspectives; GS Zavorsky, LD Longo; May 2011
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